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Fitness Journal WAIKATO EDITION VOLUME 3 : ISSUE 11 NOVEMBER 2016
HEALTH | PERFORMANCE | WELLBEING
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COMPETITION CORNER
From the editor Time seems to speed up at this time of year. Christmas somehow signals a frantic need to complete all those jobs and goals decided at the beginning of the year – some of which haven’t even been started yet! Add in the pressures of work deadlines (always an extra challenge over the Christmas break) and it is easy to feel overwhelmed.
Get fit – with support Kick start your 2017 with a 12-month membership at Hale Health, Hamilton’s uniquely holistic health centre with a family orientated atmosphere.
So it is important to be kind to yourself at this time of year. Take a deep breath, be patient and learn to recognise your specific signs of stress. Set some positive goals and rewards to work towards.
Backed by a highly motivated team, and headed up by the experienced and sporting Murphy family, Hale Health is open 24 hours a day, 7 days a week. Located at Higgins Road, you’ll find the latest cardio and strength training equipment, along with a dynamic group fitness timetable that includes Functional Circuit and Boxfit classes.
with inspirational athletes like cricketer Sara McGlashan and surfer Ella Williams, and catch up with local foodie celebrities Neena Truscott and Belinda MacDonald, as well as sharing some recipes from the legendary Donna Hay.
Consider training for an event to keep some focus on yourself; check out our guide inside to both the Kirikiriroa Marathon and Karioi Trail Run, as well as local bike trails to explore.
Most importantly, you’ll find an energetic and supportive environment full of all kinds of people who are committed to bettering their health. Become part of the Hale Health family and enter to win this awesome prize of a 12-month membership, exclusive to Fitness Journal readers.
You can also enter to win some great prizes, including a 12-month Hale Health gym membership – so treat yourself to some time out and enjoy the read.
Also in this issue, yoga columnist Sarah McDonald shares her tips for enjoying yoga outside – so you can practise wherever you are. We chat
Lisa Potter EDITOR
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VOLUME 3 : ISSUE
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Ella Williams
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Cover photo by Bruce Lim
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Fitness Journal HEALTH | PERFORMANCE | WELLBEING
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Pedal Power Plus
Electric bikes are soaring in popularity – making it even easier to see New Zealand in all its glory. Hot sellers are the Trek Powerfly, available in men’s and women’s specific models. Evolutioncycles.co.nz
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Forget about coating yourself in chemicals this summer and treat your skin to some natural suncare with Atzen’s Sun Shield (SPF50+). The natural, zincbased sunscreen offers high protection, is lightweight and refreshingly easy to apply to skin. Atzen.nz
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BOOK CORNER Basics to Brilliance Donna Hay Harper Collins $59.99
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There is something undeniably masculine about a well crafted watch – and this collection from New Zealand brand Virtas is a reminder of the classic understated elegance of the original timepiece. Stylishly well crafted. Virtaswatch.com
Just like a meal crafted by a master, sometimes you only need to glance at a cookbook to know it’s going to be something special. And this massive creation from Donna Hay is definitely something out of the ordinary. At just a smidge under 400 pages, it is literally packed with recipes designed to take you from an absolute amateur, to dishing up something sure to amaze friends and family. And the best thing is, there are no sneaky mirrors and smoke; it is all good honest cooking. As the name suggests, Basics to Brilliance starts with the basics, before layering flavours and techniques, adding complexity. So start off with the no-fail meringue, then build on this to create the perfect pavlova or salted caramel, rosewater and pistachio meringues, or lemon meringue pie. It’s the ultimate cookbook for any home cook. – See our Basics to Brilliance book extract page 33
My Green Kitchen: Nourishing food for New Zealanders
Neena Truscott and Belinda MacDonald $39.99
Smart snacks
Be smart about your snacks with Ceres Organics Kale Chips. Certified organic and packed with plant-based nutrients, they are made naturally with no chemicals, artificial ingredients or preservatives. Perfect for people who are gluten intolerant, or following paleo or vegan diets. Ceres.co.nz
Be Natural
Underbalm is taking the sporting arena by storm – and with good reason. Created right here in NZ, Underbalm offers a fresh take on natural deodorant. Made with organic ingredients (no artificial anything) it’s unisex, smells great and is conveniently packaged in a pot (just take a pea-sized amount and rub on). Best of all, it works; just ask the relieved parents of teenagers! No3.co.nz
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When Cambridge foodie friends Neena Truscott and Belinda MacDonald first appeared on My Kitchen Rules NZ, they immediately stood out from the crowd for their determination to hero New Zealand produce and foraged ingredients. Fast forward two years and their focus remains the same, albeit with a larger following. The pair has just released My Green Kitchen, packed with green goodness and using nature as their supermarket. With more than 150 nutrient rich and nourishing recipes, there are also herbal first aid remedies and immune boosters as well as tips on foraging for natural ingredients. Delicious and inspiring.
WIN WIN WIN Discover the wonders of your own garden with a helping hand from Neena Truscott and Belinda MacDonald. Enter to win a copy of My Green Kitchen: Nourishing Food For New Zealanders and choose from their innovative and inspiring recipes, while learning more about ingredients you never even realised were nourishing for your body and wellbeing. To enter, email your name and address, with MY GREEN KITCHEN in the subject line, to win@fitnessjournal.co.nz or enter online at fitnessjournal.co.nz. Entries close November 30 2016
FITNESS JOURNAL NOVEMBER 2016
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Howzat!
Sara McGlashan is a well-known face on the cricket circuit. Having first picked up a cricket bat aged seven, she has gone on to boast one of the longest-running and most successful careers of any White Fern representative.
Age: 34 Sport: International cricketer Career path: Currently a Sports Manager
How did you become involved in the sport? I went to a small country school and my older brother Pete played cricket there so I just wanted to do whatever he was doing. Once I started playing at about seven years old I guess you could say I was hooked as I've played ever since.
What’s coming up? The NPL will be the first competition I'll be getting stuck into, then I head to Aussie to play for the Sydney Sixers again in the WBBL.
What is your greatest success to date? Playing at Lords in England is the pinnacle for most cricketers and was something I'll never forget. The World Cup finals are highlights, along with making the final of the inaugural WBBL last summer.
Photo by Bruce Lim
Name: Sara McGlashan
at Diocesan School for Girls (Auckland). They've been really supportive of me balancing work and cricket.
What motivates you? Cricket is a sport that continues to change and develop, therefore there's always ongoing learning and growth, even for those of us who've been playing for a while. Of late the opportunity to play in competitions in other countries has been
really appealing and something I've thoroughly enjoyed. I never expected to travel the world playing cricket and being a semi-professional athlete.
cricketers are doing more and more power work. More time is spent in the gym and on the track these days than previously.
What is your greatest challenge?
Skill-wise I work on my various batting shots and fielding. Things change slightly with whether its move innovative and attacking for T20 or slightly more conservative for onedayers.
Cricket takes up so much time that you do spend a lot of time away from friends and family. The travel is exciting when you're young but gets harder as you get older and your priorities change.
What does the sport involve in terms of training?
Learning new skills, of course winning, and sitting in the shed enjoying the moment with my team mates. Travelling the world and making lifelong friends is also one of the main highlights.
Photo by Bruce Lim
Physically it has been mainly endurance work in the past, due to the long duration of the game although recently
What gives you the most enjoyment?
Photo by Emily Jones
W
ith more than 200 international appearances for New Zealand under her belt, she is something of a record-breaker with the bat, with the ability to play anywhere in the top order, as well as being one of the game’s best fielders. Her extensive international experience is hugely impressive and having recently returned from playing in England, she was the first to sign up for the new Skycity Hamilton NPL. “It’s a great opportunity to play quality cricket and also a chance to try and help raise the profile of women's cricket in New Zealand," she says. "I've been lucky enough to play in Australia's Big Bash and England's Super League so it's exciting there is another competition to be involved in." With cricket prowess running in the family, Sara beat her brother and fellow New Zealand international Peter McGlashan, to represent their country by four years when she made her debut in an ODI against the Netherlands in June 2002. Fitness Journal catches up with Sara to find out more.
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FITNESS JOURNAL NOVEMBER 2016
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Photo by Emily Jones
What are your long-term goals? I'm definitely in the twilight of my career so these aren't sport-related. At the moment I just want to contribute to my team’s success in every game I play.
Was there a time when you thought of giving up and why? Absolutely but not for any particular reason. There's such a love-hate relationship with cricket due to the emotional roller coaster ride it takes you on, but at the end of the day you come back wanting to be a better player.
Where in the world do you want to train/compete? I've been fortunate over the course
of my international career that I've travelled to most countries that play cricket. That's opened my eyes to so many new experiences. As well as visiting all the well-known test-playing nations, I'd have to say some of my favourite experiences have been in countries where cricket is a minority sport. Closing a suburban street in Japan for an exhibition match and playing cricket with Vanuatu locals dressed in traditional malmal (Vanuatu grass skirt/ wrap) are experiences money can't buy.
What other sports are you involved in? Football, until I took the cricket path in
my early 20s. I've played a few seasons of football in the National Women’s League, when cricket has allowed, and have really enjoyed the change of tempo (and teammates). With cricket we spend so much time together.
Who inspires you and why?
When batting, "If in doubt, 6 or out."
Name five things people would be surprised to know about you? 1) W hen I first left school I studied Early Childhood Education 2) I travelled to Dallas with the NZ Under 17 Football team
Anyone who sticks at things and continues to lift their expectations.
What advice would you give to others who want to play the sport? Just give it a go and stick with it for a while as it takes time to master. It seems like a crazy technical game so don't be put off. There are lots of little victories you'll have along the way.
3) I had a full knee ACL reconstruction at 18 years old 4) I was in Cathedral Square when the spire came down in the Christchurch earthquake 5) M y whakapapa includes Ngati Porou and Scottish heritage so I have dual passports ¡
CHRISTMAS IS JUST AROUND THE CORNER
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Cricket with
colour
Forget about the gentle hush of the crowd, respectfully watching cricket players clad in impeccable whites. The new era of women’s cricket in Hamilton is vibrant and bold.
T
he new Skycity Hamilton Northern Premier League (NPL) has attracted an exciting mix of top class and emerging players for its four-team independent competition. This fresh new approach to the women’s game has paid off for Northern Districts Cricket, with the Skycity Hamilton NPL featuring players from New Zealand and overseas including 13 internationals. Included in the mix are current and former White Ferns Sara McGlashan, Anna Peterson, Morna Neilson, Maddy Green, Natalie Dodd, Liz Perry, Sam Curtis, Katie Perkins, and Holly Huddleston; Jennifer Gray and Catrio-
na Beggs who both played for Ireland; Samoan captain Regina Lili’i; and Kerry Tomlinson, a Northern Spirit player who has appeared for the Netherlands national side. The teams, named Sonic, Galaxy, Velocity and Power, are non-regional and evenly loaded in ability and specialities. The naming of the teams, bright modern uniforms and format of the Skycity NPL are designed to raise the profile and appeal of cricket among younger female athletes – as well as providing a further competitive platform for established players. Kari Carswell, former head coach/
player for Scotland and newly appointed women’s cricket officer for Northern Districts Cricket, is excited about what the Skycity Hamilton NPL will bring to women’s cricket in New Zealand. “There is real emphasis from everyone involved to help raise the profile of the female game, not only in Northern Districts but in New Zealand. It’s great that there’s going to be a number of White Ferns and other internationals playing, it will make for a competitive tournament.” The NPL will be collaborating with local district associations to help promote cricket further among young girls. “We will be organising and running
coaching clinics for girls before the games and we are working closely with our district associations to make the match days spectacular,” says Kari. “We want to see females of all ages come out and support the competition and for those who are playing in it, I’m sure it will be a positive experience for all involved." ¡
Match schedules – Coaching clinics for girls start at 10am before each game. •R ound 1 Sunday, October 30,
midday @ Bay Oval, Mt Maunganui Galaxy vs Sonic Velocity vs Power •R ound 2 Sunday, November 13,
midday @ Jansen Park, Hamilton Galaxy vs Velocity Sonic vs Power •R ound 3 Sunday, December 11,
midday @ War Memorial Park, Manurewa Galaxy vs Power Sonic vs Velocity •R ound 4 Sunday, January 22,
midday @ Bay Oval, Mt Maunganui Galaxy vs Sonic Velocity vs Power •R ound 5 Sunday, January 29,
midday @ Jansen Park, Hamilton Galaxy vs Velocity Sonic vs Power •R ound 6 Sunday, February 19,
Photo courtesy of Bruce Lim Photography
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FITNESS JOURNAL NOVEMBER 2016
midday @ War Memorial Park, Manurewa Galaxy vs Power Sonic vs Velocity
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Low back pain in cricket
With summer fast approaching, it’s time to start thinking about cricket. Each summer we see a number of young aspiring cricketers with low back pain, so it is timely to focus on highlighting the most common cause of this pain and how to avoid it.
C
ricket injuries at elite level occur at a rate of around 18 injuries (in total) for a squad of 25 players, who play 20 matches in a season. On average 10 percent of cricketers have an injury at any given time, although in fast bowlers over 15 percent are injured at any given time. Low back pain is very common in younger fast bowlers. The repetitive action of bowling places excessive stress on the structures of the low back. If not managed well, this can lead to stress fracture and time off the sport. The medical term for this type of stress fracture is spondylolysis or spondyloloisthesis. Spondylosysis is a type of stress fracture in the back. It is most common in adolescents and active young adults who
have poor core stability. It is also known as a pars stress fracture and most commonly occurs between the L5 (bottom of the spine and pelvis). The below picture shows the levels of injury.
Common symptoms of Spondylolysis are: • Sudden onset of one sided back pain • Aggravated by arching, twisting, standing or high impact. • Pain may radiate to buttock or thigh • Pain is eased by rest • Exaggerated lumbar arch, tight hamstrings, hip flexor or glutes.
Oov Roll ups
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Leg extensions on the Oov
If you or your young cricketer complain of any of the above, you need to see a physiotherapist to carry out a complete assessment and get x-rays. I see it most in young cricketers who have gone through a growth spurt, have tight hamstrings and hip flexors and an increased sway back or lumbar lordosis. Below is an example of too much lumbar lordosis, that middle picture is a stress fracture waiting to happen. Training to bowl in neutral spine and getting really good at core stability is critical to preventing the stress fracture. Our fast bowlers who are competent on the Oov and strong in the core simply don’t develop low back pain. Being strong in the core is the best thing you can do to prevent injury as well as increase power and performance. Below are three simple exercises you can do to start getting a stronger core and training the body to stay in a neutral position. You will notice that I have not included the plank as a core exercise. The plank should be completely avoided if you are a cricketer, as it promotes anterior
Psoas stretch in kneeling
BY JOHN APPEL Director of Advance Physio, John Appel is dedicated to helping everyone function fully and enjoy everyday life without the restriction of pain.With a Masters in Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree, and as a Myofascial Release therapist, he works with a wide range of clients from professional athletes to chronic fibromyalgia clients. www.advancephysio.co.nz
sheer on the lumbar spine, does not train neutral spine and creates tight hip flexors, which all increase the chances of developing a stress fracture. Leg extensions on the Oov. Repeat 10x each side while lying on the Oov. Your body is being trained to stay in neutral while you are moving the legs. Oov Roll ups x10, maintains neutral spine without loading the disc or hip flexors and smashes the core. Psoas stretch in kneeling. Tuck gluts under to flatten out the back and really stretch out those tight hip flexors. If you get any pain with any of the above exercises, please feel free to contact me. Everything should be pain free with these programs. Have a great summer and smash it for 6! ¡
FITNESS JOURNAL NOVEMBER 2016
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e v a W r e d i r_
Photo by WSL Lauren Masuel
When it comes to riding the wave of success, Ella Williams is something of a pro. The accomplished surfer may be making it big on the waves around the globe, but her humble Whangamata hometown roots means she also remains well grounded.
A
s a member of the Regional Talent Programme led by Sport Waikato, Ella has enjoyed a year of huge success and growth – and her future looks set to continue soaring. The vivacious surfer has always had the positive drive and focus to succeed; right back to when she started surfing when just four years old. Guided by dad Deano and older brother Braedon, surfing was an immediate hit with the tiny blonde – and she has never deviated from her determination to excel. Ella was only six when she announced that she was going to be a world champion surfer, writing her goal on her bedroom wall so she could see it every day. Just 12 years later she checked off that ambition, when she became the Women’s World Junior Surf Champion last year. She has also won New Zealand national titles across all age divisions at a junior level and is currently ranked 28th on the World Surf League (WSL) Open Women’s Qualifying Series. Her latest achievement was representing New Zealand at the International Surfing Association (ISA) World Champs in Nicaragua, where she impressed enough to take the bronze medal. While these achievements are impressive in their own right, they are stepping stones to her ultimate goal; to become the number one surfer in the world on the WSL circuit.
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With her mantra being #ImagineDreamBelieve, Ella is firmly committed to constant improvement and growth and is quick to credit the team of people around her. Just as importantly she is an excellent role model for other young surfers and athletes, with a sunny positive outlook and quiet determination. Fitness Journal catches up on Ella’s recent journey:
What have you been up to since we last caught up? (Ella has previously featured on the cover of Fitness Journal)
The last 12 months have been huge. I have learned more than I thought possible in one year. I have experienced new waves, new cultures and met many amazing people.
Where has surfing taken you?
So far this year I have been to about nine different countries; Australia, Mexico, El Salvador, France, Spain, Portugal, Costa Rica, Japan and USA. So many stunning memories but the highlight would have to be Azores, in Portugal. It was the most beautiful and breath-taking place I have ever been to (apart from NZ).
Recent achievements?
• 2016 France Lacanau Pro - 1st
FITNESS JOURNAL NOVEMBER 2016
• 2016 Anglet Pro France - 2nd • 2016 Morocco, Roxy Pro - 3rd • 2016 Open Women National Champ - 1st • 2016 Rip Curl Pro - 1st
What is your greatest challenge?
Life throws you all sorts of challenges every day. Some are physical such as the weather, and some are mental. Whatever
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sort of challenge comes my way, I see it as a great way to grow.
What are your future goals?
My ultimate goal is to win another world title and achieve my dream of being on the Women’s World Tour. Also to always be happy in everything I do and continue to grow as a surfer and athlete.
What has been a significant change for you this year? If I'm very honest, one of the biggest changes in my life has been Daniella Meier (director of Born To Be Bold). Her influence has been incredible and taught me that you can truly be and do anything you put your mind to. Anything is possible. I feel so lucky and grateful to have such a wonderful mentor in my life.
What has been a highlight for you this season?
One of the best performances I enjoyed this year would have to be at the Lacanau Pro in France. The waves were incredible. I felt like I could really just surf and not worry about anything other than my surfing That was a great feeling.
Where will you be this summer?
As much as possible will be spent surfing, but also working in my parents’ surf shop (Whangamata Surf Shop).
Who is the team around you?
I am so lucky to have a very strong team around me. My amazing family are my everything and support me in anything I wish to do in my life. Daniella Meier from Born To Be Bold mentors me through every step of the way. Another great person in that is huge in my life is Tony Kemp who is a great mentor and team manager. My surfing coach Martin Dunn is based in Australia but I have worked with him since I was 15. And my strength and conditioning coach Oliver Farley who has worked at the HPC (High Performance Surfing Centre).
What has been the highlight of 2016?
Winning the Lacanau Pro in France.
What is new to your event training this year? Definitely learning from my losses and how to turn them into a positive and learn from it. It’s the only way to grow!
What would be the ultimate for you in 2017? To qualify for the Women’s World tour 2018. To enjoy the moments in life.
Your tips for others wanting to get involved in the sport of surfing?
Keep at it! Good things take time. So long as you are enjoying it that’s all that matters.
Your fave Waikato surf spot and why? Raglan. I actually grew up surfing there. It is an amazing place to surf at with world class waves.
Sponsors and supporters?
My amazing sponsors – this journey would not be possible without their continued support and belief in me. I’m so fortunate to be on the Air Tahiti Nui team who look after me like family and fly me all around the world. Ripcurl supports me with the latest clothes, bikinis and wetties, and I have the prettiest towel sponsor Hammamas. They have the most lightweight gorgeous towels I have ever seen! Pita Pit takes care of me when I get hungry - after long surfs, stopping off at Pita Pit on the way home is the best! Sky Next has been amazing financially, opening up so many opportunities for me media-wise and the opportunity to meet other Sky Next athletes from all over NZ. Daniella Meier from Born To Be Bold for mentally getting me in the right frame of mind. Tony Kemp my amazing manager. Tania Niwa photographer. Ocean and Earth looks after my surf hardware. Whangamata Surf Shop is my go-to surf shop and are lifetime sponsors. Anderson Surfboards supports me with some amazing surfboards. And number one, my family. ¡
Photo by WSL Lauren Masuel
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Photo2016 by Janine Williams 11 FITNESS JOURNAL NOVEMBER
Catch your wave _ Surfing has just been included in the Olympic Games. It will debut in Tokyo in 2020. This is not a bad prospect for New Zealand athletes if you consider the historical success of Kiwis in this sport, and the phenomenal Paige Hareb may finally get her day in the well-deserved sun.
H
ow they will create fair and equitable performance opportunities within the actual event remains to be seen, as the whole art of waiting for the perfect wave thing, one would think is inherent to the sport. Aside from the almost guaranteed promotion of surfing that Olympic inclusion
will bring, statistics show that almost 98,000 Kiwis already get into the blue. It even features in the top 20 sports that Kiwi men regularly rip into. Hearteningly, it’s one of those sports that lies along almost the entire spectrum of sports and recreation participation – any age, any gender, any skill level, adap-
tive disability sport, and any time of the year, albeit with the right wetsuit. The fact that more men than women surf is a bit disconcerting, as from a physiological perspective, women tend to have better balance, spatial awareness and patience than men, which could be considered factors in sport specific success here. However maybe it’s up there with motorsport with the danger factor a prominent off-putting feature as women tend also to have more foresight and consequence of action brain wiring. Or sharks might be an issue.
“As far as a full body workout is concerned surfing ticks all the boxes.”
If you haven’t at least given it a go, and you’ve lived in this country for more than two years then a slight shame on you. We live on an island, and we have more coastal beaches within a couple of hours’ drive of anywhere than almost anywhere, so this summer might be as good a time as any to give it a go.
Learn to Surf Lessons Why the Raglan Surfing School?? … because of our experience, customer satisfaction and our exclusive 3 hour comprehensive lesson time. No worries whether your booked in a group or in an individual lesson, because we’ll make it easy for you to achieve your surfing goals.
BY ALISON STOREY
Beginner Lessons or Private lessons.
07 825 7873 info@raglansurfingschool.co.nz
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FITNESS JOURNAL NOVEMBER 2016
80068
5b Whaanga Rd, Whale Bay, Raglan, New Zealand
Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics). She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients. www.storeysport.co.nz
Speaking from personal experience, there’s a great setup for beginners at the surfing mecca that is Raglan where the oversized and very sturdy boards mean you can meet with stand up success the same day. Raglan Surf School starts its three-hour lesson on dry land which gives you either confidence or complacency depending on your outlook, and then some very enthusiastic and encouraging tuition in the actual surf. And if you go in the afternoon you can finish the experience with a sauna which tops it off nicely, (especially if you go near the end of summer). As far as a full body workout is concerned surfing ticks all the boxes. Ground to standing movement patterns are in the spotlight lately in the fitness industry as modern day life has taken most of these primal (and necessary to mobility) movements out of our day. There are in fact entire sessions dedicated to ground-to-standing workouts in gyms across Australia. Take my word for it that surfing is a way more fun way to achieve this health benefit. The specific physical properties of the surfing environment (open water – ocean) play an important role in functional rehabilitation (improving balance, strength and flexibility). It is a highly stimulating (sensorial) environment as any therapist will tell you, and water has a relaxing effect. The weightlessness afforded by being in salt water improves mobility, which also improves cardio-respiratory function and by its very nature surfing is an integral muscular workout. Finally, the pleasure it provides is also an important factor. In fact, a study into the benefits of nature-based activity, and surfing in particular, showed combat veterans enjoyed respite from post-traumatic stress disorder (PTSD) encapsulated in the conceptual notion of the “blue gym,” so it’s pretty hard to argue it’s not good for beating stress. So if you’re feeling a little frazzled, have trouble getting from the floor to standing and want to improve your fitness, or maybe you even want to have a go at a sport that could get you to the Olympics, then surfing could be this summer’s bucket list activity. In fact, with the stereotypical surfer being as laid back as a lizard with an endlessly optimistic and rose-tinted view on life, perhaps you need a bit of this after a tough year. Get into the blue. ¡
Wetsuit tips
the ins and outs Seventh Wave is a New Zealand business, specialising in custom-fit wetsuits. 100 percent New Zealand owned and operated, the business has provided specialised wetsuit solutions for water-enthusiasts since 1987.
B
elow the Seventh Wave team share some tips for getting in and out of your wetsuit with maximum efficiency and minimum fuss (and to avoid getting trapped in an awkward half in-half out position).
Back zip wetsuits Putting on or taking off your wetsuit is the most likely time to unintentionally stretch and stress the seams — especially if you're rushing to catch that first wave. Superstretch, smoothie or mesh neoprenes are very soft and are easily damaged or penetrated from sharp objects such as an excessively hard jab with a pointed thumb, fingernails etc, so take your time. Wetsuit techniques such as putting on and taking off should be practised, make sure to use utmost care and your suit will last a lot longer.
Wetsuit techniques – Entry
A good trick is to use a plastic bag throughout this process, as it makes the suit slide on a lot easier.
1. P ut your foot into the bag and then pass it through the wetsuit.
2. O nce in place take the bag off and use it on the other foot.
3. W ork the suit up into place. It is
essential to have the knee pads sitting in the correct position and the crutch as high as possible before proceeding to the top half.
4. Once the suit is pulled up nice and
high and when you're ready to put your arms through, use the plastic bag again on your hands. The bag reduces any stickiness and lets your limbs slide easily in and out of the wetsuit. 5. Pull arm through and remove bag. Repeat with other arm. 6. To do the zip up, hook one thumb through the loop at the bottom of the zip and pull downwards. With the other hand, pull the zip cord up while arching your shoulders backwards. Do not force the zip. If it jams in the zip flap, you will need to slide it down before trying to do it up again. 7. Once zip is up, fasten the adjustable collar to a firm, comfortable position. A loose collar will let water in and can cause chaffing.
Wetsuit techniques – Exit
Take your time. Your wetsuit will slide easily off your body. You can also use the plastic bag again if needed.
1. Undo the zip and unhook the vel-
cro collar. Do not use the collar as a handle. 2. Grab onto the shoulder or upper back area, to pull the wetsuit forward off the upper body. 3. Lift your arm, upwards and backwards to peel off. 4. Then roll or peel off the lower body to the feet, to end with the suit off and inside out.
7. Lean forward and while crouched, grab
Zipless wetsuits Zipless wetsuits by design and material type, are even more susceptible to unnecessary stress, so use care when getting in and out of your suit. Entry into a zipless suit is much the same as any other suit, but more care is needed and making sure the suit is pulled up as high as possible is even more crucial. A zipless wetsuit may feel like a struggle, but if you are aware of the right wetsuit techniques it doesn't have to be!
Entry
A good trick is to use a plastic bag throughout this process, as it makes the suit slide on a lot easier. Take extra care when stretching the neoprene panels, especially the side and mesh panels. Use smooth movements rather than sharp abrupt movements. Remember: zip is at the front. 1. P ut your foot into the bag and then pass it through the wetsuit. 2. O nce in place take the bag off and use it on the other foot. 3. W ork the suit up into place. It is essential to have the knee pads sitting in the correct position and the crutch as high as possible before proceeding to the top half. 4. Once the suit is pulled up nice and high and when you're ready to put your arms through, use the plastic bag again on your hands. The bag reduces any stickiness and lets your limbs slide easily in and out of your wetsuit. 5. P ull arm through and remove bag. Repeat with other arm. 6. M ake sure the suit is sitting right on your shoulders and in the body, that the arms are in properly, and the neck and shoulder panels are flat / not bunched at the back.
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the bib behind you and pull it directly up and over your head. 8. Zip up the suit from the right hand side, using your left hand to hold down the bib while the right hand fastens and slides acroos the zip. 9. Fasten down the dome to prevent zip from sliding open in the surf.
Exit 1. To take your suit off, unzip the neck
bib panel and hold each side of the zip, then carefully lift upwards and backwards over your head. 2. Using the opposite hand, turn each side down over each shoulder. Give it a good nudge down each shoulder for 60-90mm. 3. Standing at ease, put one arm down and around to your back side and take hold of the neck bib hanging down your back. Pull the neck bib gently downwards to feel the suit lower over your shoulder blades. 4. Now go back to your shoulder and give each side another nudge down towards each elbow. Repeat the motion on each side until you get one side over your elbow. 5. Pull out your arm, leaving the sleeve inside out. Do the same with the other arm. Remember not to rush and to gently pull the suit where needed. 6. You will feel at ease now with both hands free. Now peel or roll the wetsuit down over your torso and lower body towards your ankles. 7. Remove one leg from the wetsuit. Try not to stand on the body or leg and stretch it out as this can damage the rubber. Again, be gentle. Repeat with the other leg. 8. Now the wetsuit is off and inside out. Rinse, dry and turn through the right way before storing ¡ Seventhwave.co.nz
FITNESS JOURNAL NOVEMBER 2016
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Strength and mobility exercises
g n fi r u s r o f Surfing is a sport enjoyed by millions of people around the world, particularly in the islands of the South Pacific, New Zealand and Australia.
A
LESSONS / HIRE / SALES / TOURS Stand up paddleboarding • Kiteboarding • Kayaking Kayak fishing • Mountain biking • Surfing
Phone 07 825 0507 021 0274 7014 | 021 1341 686 admin@raglanwatersports.co.nz
www.raglanwatersports.co.nz 80297
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FITNESS JOURNAL NOVEMBER 2016
study published in 2014 looked at the mechanism, location, type and frequency of chronic injuries incurred from surfing1, a sport which in 2013, had an estimated 37 million participants globally2. Surfing is a repetitive sport which requires paddling and manoeuvring the board. This can result in chronic injuries, which are defined as lasting for three months or longer. The 2014 study showed that the lower back had the highest frequency of injury compared to all other regions of the body1. Turning manoeuvres accounted for 25.9 percent of the mechanisms attributed to chronic lower back pain, with prolonged paddling, lying on a surfboard accounting for 38.5 percent of the mechanisms for shoulder pain. Lying prone on a surfboard can result in hyperextension of the lumbar spine (lower back), which is required for lifting the nose of the board out of the water, increasing clearance space for paddling with the arms and allowing the head to face in the direction the surfer is going. If the cervical (neck) and thoracic (upper back) spines do not have the required extension, then increased demands will be placed on the lumbar (lower back) spine, thus one of the mechanisms contributing to lower back pain1. Being strong and powerful as a surfer will help reduce risk of chronic injury. I recommend that you find your body’s weakest links and add strengthening exercises or mobility exercises to address these areas. This will assist in reducing your risk of injury to your lower back, shoulders and knees by addressing muscle imbalances and weakness. Often acute injuries which are not rehabilitated appropriately can slowly return as chronic pain or injuries and
can take longer to resolve. Adequate leg strength will provide the power for propulsion in the water and powerful turns. I have put together my top five exercises for avid surfers. These are a combination of mobility and strength exercises. Depending on where you are currently at, these exercises can be regressed or progressed accordingly. As usual, ensure to thoroughly warmup for 10 minutes before commencing strength training.
BY KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease management, Kristina Driller is a sport and rehab consultant at UniRec and uses “exercise as medicine”. Trained to provide carefully tailored exercise programmes for people from all walks of life and particularly those who may have struggled with exercise in the past; have particular limitations which prevent them from exercising, or those who simply don’t know where to start, Kristina has a wealth of experience spanning eight years and provides expert advice in chronic disease management and musculoskeletal rehabilitation.
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1. Single leg squats to full depth. This exercise is challenging but once mastered you will see how it will improve your strength and lower body mobility (ankle, knee and hip). Standing on one leg, grab hold of your other foot and pull it towards you, it’s okay if that knee is slightly bent. The perfect example is to keep the knee straight, but this can be worked towards. Lower your body until your butt is basically resting on your ankle, then drive your foot into the ground, squeeze your glutes and thighs and return to standing. This is the advanced level, make sure you practise on a bench to begin with. Perform 3 x 6 – 10 each leg depending on your starting ability.
3. Swiss ball chest press Sit on the ball while holding onto your dumbbells, slowly roll down to a lying position with your neck flat on the ball and upper back and shoulder supported by the ball. Hold the dumbbells over the elbows (as pictured), push the dumbbells straight up over the chest and bring them together in the middle. Slowly lower, ensure you do not let the hands move outside the elbow joint, forward or backward or out to the side. Perform 3 x 12 – 15.
2. Pull-ups and chin-ups This exercise has been shown to have a relationship with endurance and sprint paddling speed3. Perform 3 – 4 sets to max.
4. TRX Row. Begin in a position which suits your ability, the lower your body is relative to the ground the harder the exercise will be. Keep your body in a plank position with your glutes and core switched on. Pull your body up (as pictured) keeping your elbows at shoulder height, ensure you squeeze the shoulder blades together at the top of the movement. Perform 3 x 10 – 15.
5. T horacic extension on the foam roller. Begin with a half foam roller and drape your upper back over the roller, relax your chest and abdominal muscles and use a pillow/ support for your head if necessary. As you find areas that you need to work on, move the foam roller up and down the spine. Breathe deeply through the diaphragm as you lay over the foam roller for three up to five minutes. This movement can be very difficult for some individuals, so please take care when doing this.
1.Furness, J., Hing, W., Abbott, A., Walsh, J. & Sheppard, J. (2014) Retrospective Analysis of Chronic Injuries in Recreational and Competitive Surfers: Injury Location, Type, and Mechanism. International Journal of Aquatic Research and Education, 8, 277-287. 2.Moran, K. & Webber, J. (2013). Surfing injuries requiring first aid in New Zealand, 2007-2012. International Journal of Aquatic Research and Education, 7, 192–203. 3.Coyne, J., Tran, T., Secombe, J., Lundgren, L., Farley, O., Newton, R. & Sheppard, J. (2016) Association between anthropometry, upper extremity strength, and sprint and endurance paddling performance in competitive and recreational surfers. International Journal of Sport Science and Coaching, 11 (5), 728-735. ¡
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Raglan Karioi Trail run
Be prepared for challenges and changing terrain.
The Raglan Karioi Trail run is now in its fourth year. Each year the event has grown as organisers continue introducing fresh challenges.
I
n the first year, there was the epic 24k (either individual or relay team), the second year saw the introduction of the mini Karioi kids 2k and last year a 10k option was offered to allow more participants. This year sees the inclusion of a walking category for the 10k. When: Dec 10, 2016 Where: Mt Karioi, Raglan Options: 24k individual, 24k team relay, 10k individual run, 10k individual walk, 2k mini karioi (kids).
Points of interest: Lots of early interest this year, including running groups and overseas entrants. The last 24k finisher from 2015 was one of the first to register for 2016. Points of difference: This is a small, not-for-profit event with a big personality and great community/ family feel. There is a welcoming grass-roots atmosphere at the event village with a barbecue and beer included for the (adult) racers, plus Pilot Brewery onsite. Also
heaps of cool spot prizes. What you should know: For the 24km Single and Teams Event, it’s around 1850m ascent‌ and the same descent! Runners have eight hours to complete the trail so there is no need to run the whole time. Start and finish lines are at the same point and there are three drink stations along the way. The terrain is everything from farmland, bush, mud and roots to rocks, ladders and chains.
Feedback confirms this is a tough, technical race and you need to be prepared. Most of the run is on a rough, slippery surface so off-road running shoes are highly recommended. A few parts are too steep to run so get ready for the challenge! The views are amazing. On a clear day you can see Mt Taranaki from the summit, the Kawhia and Raglan coastlines. raglankarioitrail.com
Volunteers at the Raglan Karioi Trail event.
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FITNESS JOURNAL NOVEMBER 2016
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Francois Mazet
The mind behind the madness Adrenalin junkie Francois Mazet is first to put his hand up at any opportunity for adventure. The Raglan-based outdoors enthusiast is the mind behind the challenging Raglan Karioi Trail, an annual event which has fast become iconic for those looking to push their physical limits. Set on Mt Karioi, the track is a true mountain run, taking participants through everything from thick bush and mud, to rocks and steep hills requiring a ladder to scale them. “I chose to make it a real "mountain run" instead of just a trail run. That means it's steeper than most of the other events around,” says Francois. “You have to run to the summit twice if you do the 24km event, so this is a tough run. Some parts are
The start of the Kids' Event at Raglan Karioi Trail.
Family fun
M
eet the Lotens; the Raglan family of five who live life to the fullest. Dad, Mike is a GP and mum Joan is a nurse and stay-at-home mum. Kids, Sam (12), George (10) and Scout (8) spend as much time as possible involved in outdoor activities, from various sports and cycling to running and family walks. “As a family, we ensure family time is based around activities,” says Mike. “Kids who have an active and healthy lifestyle are much more likely to be healthy adults.” All five of the Lotens have been involved in the challenging Karioi Trail Run since it first began four years ago. Not an event for the faint-hearted, Sam, Joan and George have run in all three events so far and Mike in two. “It’s our local mountain and its way cool,” says Sam. “It goes over the mountain - twice, and you can run much of the track on your own in a peaceful setting.” Last year, Big Ted and Little Fred (Mike and Sam’s relay team) won the team event and Joan came first in the women’s 24k in her age category. As somewhat experts of the trail, they agree that the last ascent is the greatest challenge. “However, for anyone who hasn’t
participated, I’d say don't be afraid to do give it a go; walk some, run some, you won’t regret it. “There’s a great sense of achievement in finishing and of course the camaraderie, scenery and strong local vibe make for the best after event ever – with local beer and local sausages, not to mention generous prizes from local sponsors. It’s full of Raglan flavour.” Fitness Journal asks the Lotens for some tips around the 2016 event:
too steep even to run but this is what I like: mountain running. I would describe it as a very technical run, and sometimes it’s so challenging you need to get on your hands and knees to cope with the steepness.” A keen skier and trail runner, the Raglan Karioi Trail combines Francois’ passion for the Kiwi outdoors with his knowledge in sports events and Masters in sports management. “Karioi is a mountain that I love running and that’s why I wanted to share this experience. It’s not about the time it takes but about the experience.” “I want the Raglan Karioi Trail to be recognised as a iconic mountain running event in New Zealand, but I really want to keep it as a Raglan community event, as this is part of what makes it so special.”
Raglan Karioi Trail 2016
How best to prepare?
The best training is running/ walking on mountain tracks. Don't limit yourself to road running. It’s more fun running in the bush and you will be better prepared. Try to do a longer run every weekend and shorter regular weekday runs.
urday
Sat
10
What have you learned from the first event?
Mountain run Saturday 10 December 24kms, 10kms, or 2kms
BER
M DECE
This is the best off-road run I have done in NZ - both for the variety of running, the scenery and the atmosphere Francois and his team have created.
https://www.raglankarioitrail.co.nz
2016
Enter online at
RECOMMENDED GEAR
What advice would you give to first time participants?
• Off road running shoes are highly recommended:
it’s very slippery and most of the trail is off road. Surfaces vary from compacted soil, steps and rocks to roots, mud, and gravel road.
Train on the mountain and expect to be out there for a while longer than expected.
• A hydration system • Nutrition • Sunscreen • Waterproof jacket • Running cap
If you need gear, come and see us as Trek ‘n’ Travel. We have a great range of trail running equipment in store!
Proudly sponsored by Trek 'n' Travel
The Loten family
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80028
Contact: Colin and Amy
221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846 shop@trekntravel.co.nz | www.trekntravel.co.nz
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Crossing the finish line A few years ago Hamilton’s Jason McCarthy would have laughed at the thought of describing himself as a runner. Running was the last thing he thought would appeal, but since challenging himself to get moving to help improve his fitness and lose some weight, he has gone on to complete a marathon – and is set to repeat the experience. BY SHARNAE HOPE
H
amilton runner Jason McCarthy completed his first full marathon this year and is continuing to pave the way towards his own finish line. Previously Jason completed two half marathons and ran regularly at a community park run, but competing in the Kirikiriroa Marathon in March was a whole other field of achievement. The Kirikiriroa Marathon, which launched this year, is a Hamilton event designed to encourage experienced runners, as well as first-time marathoners to participate. The running course highlights significant features throughout Hamilton such as the Waikato River and bridges to create a scenic view for national and international runners. “For me running is very relaxing and there is a definite goal to it,” says Jason. “In the end I’m not competing against anybody else, I’m racing against myself, so for me it is a very individualistic thing. I’m not going to beat the rabbits or the endurance athletes, I want to beat myself, and that’s what it is all about.” His main aim going into the marathon wasn’t to finish at a certain time, but simply to get across the line. He knew that he may have to walk at some point, but was determined to get there before the cut off time. “I ended up walking the last 10km because I couldn’t run anymore. I knew my body could take it, but mentally I wasn’t prepared to go any further, because I hadn’t gone more than 30km in training.” Six hours later, when he reached the finish line his family were cheering him on in celebration of his birthday and how far he had come. “I entered in early November [last year] with my mother and that was our birthday present to each other.” He hopes that he has helped to promote the health benefits, physically and mentally, that he has achieved from running. He believes that often exercise can be the best thing for someone with mental health issues. “There are doctors, counsellors and medication, but if you don’t also address some of the physical aspects of it as well, I believe it’s not a holistic approach to treating issues.” Jason credits most of his physical
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and mental growth to the Hamilton Lake Park Run that takes place every Saturday at 8am. He says when he first started, Parkrun organiser Lex Chalmers, thought that he was going to have a heart attack on his first day. Despite this setback, Jason was stubborn and kept at it. He appreciates how far he has come over the three years, but believes there is always room for improvement. “It is not just about a process of running to point A, to point B and back to point C, but it’s also about pushing yourself and learning a lot about yourself.” So what’s next for Jason? He has two more half distance marathons coming up at the end of the year and is currently a committee member of the Kirikiriroa Marathon event. He says he is still eyeing up one of his goals to run (no walking) a whole marathon and hopes to achieve it soon. “If I can do it anybody can do it.” ¡
FITNESS JOURNAL NOVEMBER 2016
Entries for the Kirikiriroa Marathon are open now (kirikiriroamarathon.co.nz). For more info on the Hamilton Lake Parkrun check out the Hamilton Lake Parkrun Facebook page.
Kirikiriroa Marathon
The Kirikiriroa Marathon launched in Hamilton last year and is designed to provide a challenge for experience marathoners as well as an opportunity for first-timers to enjoy the marathon experience. Being held on March 18, 2017 event options include the full marathon, 42km team relay and walkers. The course begins and ends in Hamilton Gardens and goes as far north as Horotiu Bridge. The Kirikiriroa Marathon is supported by Hamilton Road Runners, Hamilton Marathon Clinic, and Te Awamutu Marathon Clinic. Kirikiriroamarathon.co.nz
Jason McCarthy
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Family celebrates father's memory at Round the Bridges Two months after his journey with cancer ended, Richard (Dick) Wymer’s family will complete Round the Bridges in his memory while raising funds for Hospice Waikato.
D
ick had a long history with the Hamilton-based event, with his company Wymer Domestic Water Carriers supplying water for participants to enjoy on the course and at the finish line. Three months after receiving the news about a suspected diagnosis of pancreatic cancer, Dick passed away peacefully at home with his family by his side. During those months, he and his family received substantial support from Hospice Waikato, a local charity whose core focus is helping people with a life-limiting illness to enjoy life to its fullest, while also providing support, comfort and quality care. The support from Hospice gave his family the ability to keep him at home during his final months - something that Gabrielle, one of Dick’s nine grandchildren, says he would have been extremely grateful for. “I just can’t convey how wonderful Hospice Waikato were with providing support, not only for Dick but for our entire family,” she says. “We knew we wanted to do something
to give back to this wonderful organisation, so we decided to use Round the Bridges as a way of fundraising to help them to continue providing palliative care to other families in need.” The family opted to fundraise at the local fun run because of the relationship that Dick and Wymer’s Domestic Water Carriers, the company he founded, had with the event. “He always enjoyed seeing the sense of achievement on people’s faces when they competed in Round the Bridges and he’d always try to make it down to the event to get a taste of the atmosphere and to get among the action,” said Gabrielle. His family will run under the team name of ‘Richard N Wymer Family’ and it will consist of each of his children, their partners, and his nine proud grandchildren. His wife of 60 years, Marie, will cheer the family on from the sidelines. The team plans on wearing matching supporter t-shirts during the event that will be designed in memory of Dick, while also representing his company and Hospice Waikato.
The family have set a goal of raising $1000 and have raised $585 for the charity through their everydayhero supporter page so far. Round the Bridges introduced its fundraising programme in 2015 and, from
a combination of online donations and active fundraisers; nearly $40,000 was raised for New Zealand charities. This year the event aims to reach a new target of $75,000. ¡ www.roundthebridges.co.nz
Established by the Hamilton Harrier Club (Hamilton City Hawks) in 1945, Round the Bridges has become Waikato’s largest annual running event and will be held in the Hamilton CBD on Sunday November 13. Attracting more than 5500 participants, Round the Bridges will see runners and walkers take on 2km (kids only), 6km and 12km courses. Catering to all ages and abilities, Round the Bridges is an event the entire family can enjoy.
This isn’t just sport. This is about excellence, wellness, health and helping people reach their potential. There are many different levels, choices and career paths offered by the Centre for Sport Science and Human Performance, with postgraduate, degree, diploma and certificate programmes available.
Postgraduate scholarships available.
Apply now for 2017!
0800 2 WINTEC create your world www.wintec.ac.nz
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D
r Kirshni Appanna has many ties to her professional bow; she is a well respected GP practising in a large and busy general practice in the mornings, and in the afternoons she is the owner and lead non surgical medicine doctor at Jeunesse MedSpa®. Kirshni also has an interest in skin cancer and has a Certificate of Dermoscopy and Skincancer from the University of Queensland. Jeunesse MedSpa® is a culmination of Kirshni’s long standing interest in cosmetic medicine and extends her passion to assist people in a positive and exciting way. She has worked within the cosmetic industry for more than 13 years, beginning as a two- hour a week Friday afternoon hobby, treating from her brother’s clinic, and growing to what is now a busy and thriving practice in Five Cross Roads Hamilton. Non surgical cosmetic medicine is an ever evolving industry with a continual flow of product, equipment, research
and technique becoming available to practitioners and ultimately the clients they treat. Kirshni is at the leading edge of industry development and integrates only the best and scientifically proven treatments and procedures into the service and treatment menu at Jeunesse MedSpa®. She is passionate about educating others and is currently an education officer of the NZ Society of Cosmetic Medicine, teaches med students, is co-educator of the Vampire series of treatments and a trainer for MERZ Aesthetics. All of this achieved in just 10 years, so it is time for Kirshni to pause, reflect and celebrate her achievements and her business Jeunesse MedSpa® with those who really count – family, friends, colleagues and especially those people who put their confidence and trust in her; her highly regarded clients. “We have a party planned – it’s time to celebrate, have some fun, say thanks and reflect on where we have come from, where we are now and share our vision for the future,” says Kirshni.
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Email: info@jeunesse.co.nz | Web: jeunesse.co.nz 274 Peachgrove Road, Five-X-Roads, Hamilton fitnessjournalwaikato
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The Out and About photos are also posted on our Fitness Journal Facebook page! Jump online to tag yourself and your friends! This page is proudly sponsored by Fairview Mazda
80075
P 08 849 9899 | www.fairview.co.nz
4X4 ACTION
OUT AND ABOUT
When farmers have a little spare time and large paddocks are cleared and ready for maize planting, what better way to spend a weekend than hooning around in 4x4 vehicles? For some it was a fun day out, for others it was a warm up for the regional rounds of 4x4.
EQUIDAYS Young riders from around New Zealand participated in the Mitavite Youth Camp at Equidays recently, at the Mystery Creek Events Centre. The riders met and had lessons with Equidays ambassadors Vicky Wilson and Amanda Wilson, as well as with local equestrian experts and instructors Sarah Milne and Jody Hartstone.
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WAIKATO BLUES AWARDS More than 40 outstanding sport and arts students were recognised at this year’s Wallace Corporation University of Waikato Blues Awards, recognising students who show national and international excellence in their chosen fields. Olympic rower Zoe Stevenson was named Sportswoman of the Year for the third year running, while waka ama and canoe champ Tupuria King took out Athletes House Sportsman of the Year. Women’s sevens player Stacey Waaka received the Pou Ahurea Award for Māori Person of the Year and opera singer Jonathan Eyers was named Creative and Performing Arts Person of the Year. The new Emerging Talent Award was given to two students, one for sport and one for arts, in their first year of study who show a promising career in their chosen discipline. Jonathan Mayer received the award for his talents in playing the organ and Holly White received hers for showing promise in cycling. The Emerging Talent Awards are sponsored by University of Waikato alumnus and athletics champion Peter Ayson. Peter was a Blues awardee in 1974, the year he won the New Zealand Junior 400 metre championship and broke the New Zealand 400m under 19 record. All six major award winners are Sir Edmund Hillary Scholars.
Sportswoman of the Year and rower Zoe Stevenson, Sportsman of the Year and waka ama paddler Tupuria King, and Pou Ahurea (Māori Person of the Year) and rugby player Stacey Waaka at this year’s Wallace Corporation University of Waikato Blues Awards.
OTHER MAJOR AWARDS PRESENTED ON THE NIGHT:
Professor Robyn Longhurst, Waikato University’s Deputy Vice-Chancellor Academic, presenting a Sport Blue to netballer Samantha Sinclair at the 2016 Wallace Corporation University of Waikato Blues Awards.
CHEERS TO OUR CHAMPS
Andrew McKinnon, Waikato University’s Chief fitnessjournalwaikato Financial Officer, presenting a Sport Blue to hockey player Ellie McCleery at the 2016 Wallace Corporation University of Waikato Blues Awards.
Andrew McKinnon, Waikato University’s Chief Financial Officer, presenting a Sport Blue to BMX cyclist Daniel Franks at the 2016 Wallace Corporation University of Waikato Blues Awards.
University Club of the Year – Hamilton Star University Cricket Club; Don Llewellyn Trophy Sports Team of the Year – University of Waikato Premier netball team; Sports Coach of the Year – Rebecca Gabel (Aotearoa Māori Secondary Schools netball team, Aotearoa U20 netball team and Waikato University Premier netball team); Service Award – Kevin Bradley (Waikato University Rugby Football Club U21 coach and the University Rugby Coaching Coordinator); Margaret Nicholson Long Service Award – Damian Morrow (Life Member of Hamilton Star University Cricket Club); Creative and Performing Arts Group of the Year – Evoco Trio (piano) The Wallace Corporation University of Waikato Blues Awards are sponsored by Wallace Corporation and the Waikato Students’ Union.
McKinnon, Waikato University’s Chief 23 FITNESSAndrew JOURNAL NOVEMBER 2016
Financial Officer, presenting a Sport Blue to rower Caleb Shepherd at the 2016 Wallace Corporation University of Waikato Blues Awards.
EXPLORE WAIKATO
Hamilton city
River rides With the looming closeness of summer and Christmas holidays, it seems the perfect time to explore Waikato and the stunning river walks and bike-rides on offer. Set out by yourself or take family and friends. Follow our guide for some of the best spots.
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estled alongside the mighty Waikato hides the shared paths of the Hamilton City River Rides as part of Te Awa – The Great New Zealand River Ride. Enjoyed by cyclists, walkers, runners and our four-legged friends alike, these picturesque pathways are among the city’s most popular parks. The well signposted tracks can be accessed at multiple points along the river, running on both the west and the east sides of the waterway and provide great links to the city’s bridges and other parks. The west side stretch between Pukete in the north, where they link with nearby Hamilton Mountain Bike Track in Pukete Farm Park, all the way down to Hamilton Gardens in the south.
There are park benches and grassy areas along the track on both sides for those who want to stop to let a bike go past, or sit and watch the boats and birds go by.
Highlights
Ride from the city’s CBD down to the stunning Hamilton Gardens for a stroll and a bite to eat – you can even hire your bike from the Gardens or from Novotel Tainui Hamilton.
Memorial Park on the east side of the river was established as a WW1 memorial and is a key feature of the river paths. With a roll of honour, the anchor of the decommissioned HMNZs
Waikato and a replica spitfire plan, the site makes for a great stop on your trip along the trail.
- The northern end of the trail is perfect for those looking for a more serious ride. It connects with Hamilton Mountain Bike Track on Pukete Farm Park and offers a largely flat track sur rounded by native trees with tight twists and turns for more advanced riders.
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Parana Park on the east side next to Memorial Park, is a particular favourite among families. The children’s park and playground makes for a great spot to stop for a picnic, with a paddling pool, interactive sculptures, a small amphitheatre and a unique kowhai theme throughout.
There are six road bridges crossing the river along the paths, some of which were built in the early 1880s. These bridges, along with a service bridge further north of the city can be used by cyclists and pedestrians and make a scenic crossing over the river.
Good to know - 10km either side of the river - Accessed on multiple points along the trail - Grade 1 or 2 (Easy and family-friendly)
Trail lengths - Dogs are welcome on these trails - Bike hire is available from Novotel Tainui Hamilton and Hamilton Gardens ¡
For more information on the Hamilton City River Paths and the Te Awa River Ride Hamilton and Waikato region visit http://www.hamiltonwaikato.com/ experiences/cycling/hamilton-cityriver-rides-and-walks/
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Bike care Quick tips When should I get my bike serviced? FROM THE TEAM AT EVOLUTION CYCLES
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ne of the most common questions we're asked is when should I get my bike serviced? We recommend a complete service every 12 months, as well as a minor check-up with each change of season. However, it really does depend on how often you ride and what kind of conditions you are riding in. Heavy use, or riding through rain, sand, mud and dust all mean more frequent servicing to ensure your bike is in optimum condition. It's best to look out for when your bike might need a service.
Signs that your bike is due for a service: There are many more signs than those below, however, these are the most common we have encountered. - A squeaking chain can be a sign of
insufficient lubrication. - Grinding, skipping or clicking noises from the gears indicate that they need adjustment. - Your bike chain should never fall off the sprocket; if it does, your derailleurs may need adjustment. - Your brake should engage smoothly and quietly, with only a short pull on the lever. - Any rattles, wobbles or creaks should be investigated early; usually it's an easy fix, but best to catch it early! If you notice any of these signs, it's likely that your bike is need of a service or just a quick tune-up. Just like your car, prevention is always better than cure so we recommend doing an ABC-quick check every time you ride.
In addition to this, it's also best to do weekly and monthly checks to help your components last longer. Our guide below will help:
ABC – Quick check
- Air - check the air in your tyres. We recommend a floor pump at home with a gauge to get the tyre pressure right and quickly. Mini-pumps are best for taking with you on the road!
- Brakes - make sure your brakes are working right - Chain - make sure this is clean and lightly oiled. We recommend a quality lube such as Rock'n'Roll gold and ca chain cleaner. - Quick Releases (or bolt-on axles) ensure these are done up right and tight
Every week
- Do a thorough check of your air pressure using a pump - Check your tyres for wear, cuts and grazes, and replace if necessary - Check brake and gear cables for rust or fraying, and replace if necessary - Check your pedals and cranks to make sure that they're tight - Listen to your chain turning through the gears - are the gear shifts crisp and accurate, and is the chain quiet?
Every month
- Check that your wheels are true and straight - Lubricate brake levers, derailleurs and cables - Check and lubricate your pedal cleats (if applicable) - Check all the other bolts, such as those in crank, seatpost, handlebars, stems, brakes and gears - Inspect the bike frame and components for any dings, dents, cracks or scratches - giving the bike a thorough clean is sometimes the best way to do a detailed check, and it gives you the chance to get your bike looking bright and new! If you notice any issues as part of the every ride, weekly or monthly check over, it may be a sign that your bike is due for a check-up. ÂĄ Evolutioncycles.co.nz
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Teenage fencer aiming for 2020 Olympics Ambitious teenage fencer Isaac Rusholme-Cobb is striving to represent New Zealand at the 2020 Olympics. Thanks to a recent $10,000 AMP Scholarship, his path just got a little clearer.
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he 17-year-old has demonstrated extreme dedication to the sport; after breaking his pelvis, he trained in a wheelchair during rehab.He then went on to win the U20 regional and open titles; an impressive feat which also saw him become the youngest New Zealander to do so. Fencing is a sport which few people know much about – it has a vocabulary all of its own; there’s the familiar lunge and parry, but also epee, piste, prêt and riposte. Steeped in tradition, fencing is very much a minority sport in New Zealand, yet some of our fencers have enjoyed success on the world stage, and Isaac is determine to head the field. The $10,000 AMP Scholarship represents a turn for the better, following a challenging few years which saw him miss out on competing at the Junior Commonwealth Championships (2015),
after breaking his pelvis in an unfortunate accident. “My dream is to represent New Zealand at the Olympics in 2020 in fencing,” he says. “I want to not only be the youngest fencer New Zealand has ever sent to the Olympics, but also to be the first to medal at an Olympic Games and grow the sport I'm passionate about within New Zealand.” AMP has awarded more than $200,000 through its AMP Scholarships to 28 Kiwis who have the courage to pursue their diverse dreams and turn them into reality. With his extreme dedication to the sport of fencing together with an AMP scholarship, Isaac’s dream of making it to the Olympics is looking closer to reality. AMP chief customer officer, Jeff Ruscoe, says: “This year we received more than 3000 AMP Scholarship applications
from courageous Kiwis from all parts of New Zealand. Their desire to succeed and to help others goes to the heart of AMP and the basis upon which we were founded more than 162 years ago – to help others protect and grow their futures.”
The 2016 AMP Scholarship applications were reviewed by judges including Dame Rosanne Meo; co-founder of 42 Below, Justine Ross; Dr Jane Magnusson, and columnist and entrepreneur, Mike Hutcheson. ¡
Fancy a go at fencing? Have a go at fencing with Waikato Swords Club. The club meets every Monday during school term at Hamilton Boys’ High School (7-9pm) and on Saturdays at AgResearch (Farmers) Hall, on Ruakura Campus from 5-7pm. www.sportsground.co.nz/waikatoswords
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FITNESS JOURNAL NOVEMBER 2016
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Chasing Snow _ Matt Sweet loves to chase the snow. The highly dedicated big mountain skier has already travelled the world in pursuit of his sport – and isn’t done yet. The 18-year-old juggles schoolwork at St Paul’s Collegiate with the demands of his chosen sport and thanks to the support of his family is managing to excel at both.
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aving kicked off his year in style, spending time in Colorado where he competed against some of the best young male free-ride skiers in the world, that experience was the perfect preparation for a successful New Zealand season. Matt carved up a storm back in New Zealand on some of his home ground, pulling off consistently classy performances at both the NZ Junior Nationals and Secondary Schools Championships. His results include two silver medals at the NZ Junior Nationals (Gravity Cross and Dual Slalom); and third overall in the NZ Junior Freeride Tour (comprised of three events at Remarkables, Mt Olympus and Mt Ruapehu). His results at the New Zealand Junior Freeride Tour saw him invited to the World Junior Freeride (Big Mountain) Tour in Andorra, Europe in February, 2017. “I have been skiing since I was about three years old and have been in love with it ever since,” he says. Fitness Journal finds out more ..
Treble Cone is a great ski field for Freeride skiers, not only because of the terrain but because there is a really good crew of top skiers who also compete on the world stage so I can push myself against them.
How you keep fit/train in the off season?
I go to Advance Physio and enjoy classes that are focused on stability training, core and lower body strength work without machines.
What does competing at the World Junior Freeride event involve?
Competing at this event is a huge honour for me and I’m stoked to be able to represent my country at the highest level for juniors in freeride. The world champs is held in Grandvalira, Andorra in early February, 2017 and will be streamed live at www.freerideworldtour.com. ¡ Matt Sweet
What is your highlight of the season?
Placing second at Mt Olympus Junior Freeride comp, because I put down a run that I was really proud of against some of the best juniors in the country.
What are the benefits of competing overseas?
There are huge benefits to training and competing overseas in Colorado. Firstly, the huge number of competitors in my age-group and secondly, the bigger terrain and level of competition.
What are the challenges?
Having to keep up with my school work!
What’s your favourite spot to train in NZ and why? fitnessjournalwaikato
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YOGA
FOR OUTDOORS
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riathlon season is upon us, so now is a great time to talk about how you can perform at your peak using three key components of injury prevention; Obie foam rolling, Oov core stability and yoga shoulder mobility. If you are out on your legs somewhere getting some exercise, it’s also easy to incorporate a bit of care and maintenance for them with some outdoor yoga. Yoga is a fantastic practice to help develop a healthy balance of strength and flexibility in your body. Doing yoga does not have to mean finding an hour or more to go to a class. In just a few minutes, before, after, or even during your run or outdoor exercise session, you can add in some poses to help look after your legs and hips. Try following the sequence illustrated. These five poses will help work strength and flexibility through your hamstrings, hip flexors, inner and outer thighs, lower legs, knees, ankles and hips, core and back.
Injury prevention. If the strength and flexibility throughout your body are out of balance it will begin to move you out of healthy alignment, leading to discomfort, pain and even injury. Using yoga to keep your muscles and joints in a healthy balance will help you enjoy your sports injury-free for longer. Develops awareness. Yoga requires you to pay close attention to your body. You learn to tune in to the signals it is sending you, which may help you identify where you can improve your technique, notice unhealthy habits that may be creeping in, and come to appreciate, respect and develop your abilities even more. Effective recovery. Yoga can be a very
Outdoor yoga sequence for your legs and hips.
1. Pyramid pose
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2. Crescent lunge
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effective form of ‘active recovery’, with many poses helpful to reduce tension, tightness and fatigue, leading to shorter recovery times from intense effort.
Improves flexibility. Restricted range in your muscles and lack of mobility in your joints will impact on your technique in running, walking and just about any other sport. Yoga is excellent for improving flexibility, which will enable you to find more efficient, comfortable and sustainable form. Tightness in any area can upset the important balance between strength and flexibility (or ‘stability and mobility’) in your body. 28
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Crescent lunge builds strength in the legs, and stability in the knees and ankles. It stretches the front leg hamstrings, and is a great stretch for the hip flexors on the other side. Helps lengthen and open the front of your body, and develop balance.
3. Warrior 3 pose (aka Superman pose)
Benefits of yoga for anyone active on their legs.
Builds strength. Yoga works in more ways than one to build strength in your body that will help with running and other sports. Long-held poses where your muscles work against static resistance develops isometric strength. Flowing, dynamic yoga sequences help build isotonic strength. Yoga helps strengthen all your muscles, large and small, and develops stability in your joints (especially helpful for active ankles and knees). It is also very good for your core strength.
Pyramid pose provides a hip and hamstring stretch for the front leg, and a calf stretch for the back leg. Folding the arms behind you opens the shoulders. Lengthen your spine to work your back and core.
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Strengthens your glutes, works your core and back, helps develop balance and body awareness. Stretches the back of the standing leg, and promotes joint stability.
4. Triangle pose
BY SARAH MACDONALD Sarah MacDonald is a professional yoga teacher and New Zealand’s only officially certified Yoga for Athletes instructor. She recently opened Balance Yoga Studio in Cambridge where she is committed to helping people of all ages discover the benefits of yoga. She specialises in working with athletes of all levels from any sport, and can tailor yoga sessions to complement any athlete’s training regime. www.balanceyoga.co.nz
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Triangle pose both stretches and strengthens the legs and hips. Stretches the front leg hamstrings and inner thigh, the back leg calf muscle. Also works your core and back, and lengthens the sides of your body.
5. Revolved triangle pose
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Develops stability through the hips, and stretches the outside of the front leg, including the IT band, and the glutes. Stretches the length of the back leg. Works the core and spine, which move into a twist. ¡
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Why take a supplement? Why would we need to take supplements? We have our diet full of nutrition and clean water from the tap. So let's go through the reasons when you could need some help with your nutrition. Stress
Our bodies are made to deal with stress in short duration. Scientifically our bodies are not designed to be in a stressful situation for more that 24 to 48 hours. Through our fight or flight mechanism and with breathing and mind work., this is not always enough if the stress is longterm or excessive. High stress levels will over time affect our emotions. Sleep and eating patterns can also be affected. The nervous system and adrenals will be overstretched and depleted. It is difficult to eat light high energy foods when you are feeling emotional and unhappy. And this is what your body needs when you are busy with emotional and physical excess. Make use of smoothies and whole
food powders. Add B complex nutrients, Magnesium and herbs recommended for stress. Get the right information to suit your needs. When you take a nutrient that you need in the right dosage - you should notice results.
High performance
Whether you are coping with the demands of working all day, giving your time and energy to family and friends, or you are a high performing athlete or sporting enthusiast, some of us cope better than others. If you are tired all the time and finding you always catch whatever bug is around and not bouncing back from those bouts, then you may need some extra support. What you need will depend on the diet, lifestyle and body requirements you have personally. You could add certain whole foods to your smoothie or take a supplement that supports your body’s needs. Always get advice and take as recommended by a trusted natural health advisor. Natural Health works - with the right advice.
Immunity
BY MONICA VAN DE WEERD Monica van de Weerd is a well respected Waikato based beauty therapist and aromatherapist, with an impressive knowledge of natural health and wellbeing. She and husband Frans (a qualified physiotherapist, homoeopath, craniosacral therapist and bowen therapist) are committed to living a naturally healthy lifestyle. www.naturallyhealthy.co.nz
Bugs are always around us and normally with a few symptoms we have the natural capacity to fight them off. When our bodies need a little help, it is important to give them the correct nutrients to support. • Keep a high grade honey in your pantry. Add some lemons and you have a wonderful bug fighter. Always have them available. • Echinacea/Echinacea combinations. There have been so many studies done on this wonderful herb. • Keep yourself hydrated. • Take a daily preventative. There are
some lovely daily supports available. My favourites are Biostrath; Immunity Fuel; Neem Powder or Bentonite Clay. All these are nutritious natural foods (and 1x clay from our own southern alps) and easy to take next to a good diet. Find out which one is best for you.
Avoid
• sugary drinks • white sugar and white flour in high amounts. • excessive alcohol • instant foods Listen to your body. There will be symptoms that tell you what needs
attention. For example: twitching or cramping could be that your body needs more magnesium. It could be that simple. So when your body continually shows the following symptoms: • you are always tired with no reason. • you lose/gain weight and nothing else has changed. You are often sad or depressed or over reacting to small events. • Headaches, fevers, twitching or cramping. • Bloating, fluid retention or constipation. Don't wait - get advice. Always talk to your health specialist and take as directed. ¡
WIN WIN WIN Healthy snacking just got easier Kale has rapidly risen to popularity in recent months, and is generously used in smoothies and other recipes. Now you can snack green and health thanks to Ceres Organics Kale Chips. Certified organic and packed with plant-based nutrients, Ceres Organics Kale Chips are made naturally with no chemicals, artificial ingredients or preservatives. The range is suitable for people who are gluten intolerant or following paleo or vegan diets. This superfood snack is made with kale that has been massaged with a cashew and nutritional yeast mix, then dried at a low temperature to lock in the natural goodness. The range includes: Organic Kale Chips – Cheesy, Organic Kale Chips – Spicy and Organic Kale Chips – Garlicky. (Ceres.co.nz) Enter to win one of two Ceres Organics Kale Chips prize packs, for your opportunity to sample these foodie goodies for yourself. To enter, email your name and contact details, with CERES KALE in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close November 30, 2016.
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Heart foundation retires tick programme Twenty-five years after it was launched to help consumers make healthier food choices, the Heart Foundation’s Tick will be gradually phased out next year.
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ick programme manager Deb Sue says the Heart Foundation had decided to retire the Tick programme, due to changes occurring across the nutrition landscape in New Zealand. “While the Tick is moving off the shelves, the Heart Foundation will continue to own the trademark and be a trusted voice in the food space through our existing activities,” she says. “The food and nutrition landscape is complex and our nutrition voice will continue to play a key role in guiding consumers through the maze of confusion, and towards making good choices for them and their families. “Behind the scenes, we will continue to work with companies to reduce sugar
and sodium in a number of food categories. We’re also continuing to help Kiwis to create nutritious meals using whole and less processed ingredients, and to make healthier choices through our rec-
"When it was launched back in 1991, the Tick served as an important catalyst for change. It focused people’s attention on the foods they bought"
ipes and visual food guide.” Deb says there is a lot to celebrate, in terms of what the Tick achieved. “When it was launched back in 1991, the Tick served as an important catalyst for change. It focused people’s attention on the foods they bought, by identifying products that were healthier choices in their respective product category. “Additionally, food manufacturers reformulated forty-one products across five food categories to meet the Tick criteria. This led to the removal of 156 tonnes of saturated fat, 15.4 tonnes of trans-fat,
from foods consumers purchased in New Zealand. Separate research also showed Tick resulted in 33 tonnes of salt being removed from three food categories in one year.” ¡
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FITNESS JOURNAL NOVEMBER 2016
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Green with food envy Neena Truscott and Belinda MacDonald first popped up on the foodie radar when they appeared on television show My Kitchen Rules NZ in 2014. The down-to-earth Cambridge mums introduced themselves as ‘modern-day hippies’ but they were so much more.
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heir authentic love of homegrown and foraged ingredients immediately set them apart from the pack and they went on to win the television crown, along the way educating New Zealanders about the bounty of food available right outside their front door. The pair have since created their version of foodie nirvana; launching an informative website thegreenkitchen. co.nz and recently releasing their book; My Green Kitchen: Nourishing Food for New Zealanders. “Our My Kitchen Rules NZ experience allowed us the honour of meeting so many beautiful like-minded foodies. It
was a dream come true and something we will hold close to our hearts forever,” says Belinda. “To educate people of the healing elements in food and wild greens was always at the top of our priorities list and to have six of New Zealand’s top chefs embrace our ideas and recipes was the most humbling experience. Chef Ben Bayly told us that he felt nourished when he ate our food, which was the biggest compliment he could have given us.” The best friends remain true to their food passion; determined to showcase using wild weeds and native New Zealand bush produce in their recipes, as well as helping inspire people around using
Coconut-crusted chicken We have no doubt that this recipe will become a Friday night family favourite: it’s grain-free, dairy-free, can be started ahead of time, and can be made with any meat or seafood you like. We recommend serving this with a fresh garden salad, or wrap the chicken up in lettuce cups or pickled cabbage wraps (page 100) and serve with generous dollops of banana ketchup (swirled through some yoghurt to cool it down for little ones) and a squeeze of fresh lemon. INGREDIENTS 800 g chicken breast fillets 1 cup coconut thread 1 cup ground almonds 3 Tbsp chopped flat-leaf parsley 1 tsp dried chilli flakes, optional 1 tsp garlic powder 1 tsp onion powder
Himalayan pink salt freshly ground black pepper 2 eggs 2 Tbsp coconut cream 2/3 cup tapioca flour coconut oil for frying lemon or lime wedges, to serve
METHOD
Mother Nature as their supermarket and path to wellness. “Wellness through awareness is what we are all about,” says Neena. “It is our desire to educate and encourage people to reflect and look back over the centuries before us regarding what we eat. “We cannot stress enough the importance of bridging the ancestral gap between the whole foods of yesteryear and the packaged society we live in today. “As parents, we are at the centre of our families’ wellness, and it is up to us to teach our children the importance of living a more conscious sustainable lifestyle. Our passion is to encourage and educate about healthy nourishing food and practices which are deeply wholesome, simple to prepare, seasonal and delicious.” And with recipes and lifestyle tips aplenty on their website, their book backs this up with style. Boasting more than 150 nutrient-rich and nourishing recipes, there are also herbal first aid remedies and immune boosters, as well as tips on foraging for natural ingredients. It is both delicious and inspiring. Fitness Journal caught up with Belinda and Neena for a quick insight into their lives right now.
What is your fave recipe in My Green Kitchen and why?
That's hard to narrow down but right now because it's spring we are loving the wild edibles and for something really unique and utterly delicious, try the coconut crusted chicken with banana ketchup.
What are your fave local ingredients and why?
Boyd's asparagus. We are so lucky in Cambridge to have these beautiful fresh green spears in abundance. Also, sprayfree garlic and fermented black garlic from Richard Cato at the local farmers’markets, and our shortbread which is a delicious and unique spin on traditional shortbread recipes.
List five things you wish everyone knew about food goodness
1. Good fat is back in the good books 2. Savoury is the new sweet - crowd out sugar cravings with sweet root veges. 3. Everybody is unique. Do your own research to see what's right for you and be kind to yourself. 4. Fermented foods are so important for us. Why not try adding a dollop of sauerkraut to your evening meal? It’s a great place to start. 5. Bone broth is a must. Even in summer freeze bone broth in ice cubes and add to your morning smoothies for your daily gelatin fix.
What has been one of the greatest highlights for you in the past 12 months?
Finally seeing our beautiful cook book in print. The past two years have been about laying the foundations for our business (thegreenkitchen.co.nz) and doing the groundwork, so finally seeing the fruits of our labour is just the best.
What are your plans/goals for the future? While bone broth has been quite the slow cooker, that's our main focus for next year and we have some other exciting developments in the pipeline which we will open the lid on soon.¡
1. Cut the chicken breasts lengthways into strips and pat dry with a paper towel. Set aside. 2. Mix the coconut thread with the ground almonds, parsley, chilli flakes (if using), garlic and onion powders, salt and pepper. 3. Whisk the eggs with the coconut cream. Place the tapioca flour in a shallow dish. 4. Try to keep one hand dry for the dry ingredients and use the other hand for the egg wash, so it’s less wasteful and messy. One by one, roll the chicken strips in the tapioca flour, then dip into the egg wash with your other hand, then into the dried coconut and almond mixture so the chicken is completely coated in the crumbs. 5. Heat the coconut oil in a large frying pan over medium heat. Cook the crumbed chicken in batches for 3–4 minutes on each side or until golden brown, crispy and cooked through. Drain chicken on paper towels and place in the oven to keep warm. Season with salt while warm. 6. Servefitnessjournalwaikato the coconut-crusted chicken with the banana ketchup and some lime wedges.
WIN WIN WIN Win a copy of My Green Kitchen: Nourishing Food For New Zealanders – check out our competition page 5
FITNESS JOURNAL NOVEMBER 2016
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The Bikery Café
Eat
Life is all about balance at The Bikery Café; nourishing food that heals the body and soul, while keeping active and balanced. The café is the perfect distance along the Te Awa River Trail for a stroll or ride to earn that coffee and bite to eat, The Bikery Cafe is situated at the awesome world class Avantidrome facility, where there is something for everyone, including kids. with the popular Bike Skills Park. The Bikery Cafe team are passionate about creating balance in their food and make everything they can on site. You can find raw slices as well as those tempting traditional treats, but packed with good honest local produce. Choose from a Dark Chocolate and Rosemary Tart made from dates, buckwheat, hazelnuts, coconut butter, fresh rosemary and premium NZ chocolate. The popular Custard Slice is made using fresh wholesome organic Jersey milk direct from the farm. This milk is also used in the delicious local coffee. Everything you find in your cup is sourced from within biking distance (that’s 35ks to The Bikery Cafe team). Come along and find your balance, relax and check out the unique atmosphere.
The best places to eat in Waikato
A country café in the heart of the Waikato
07 834 3501 • cafe@monavaleblueberries.co.nz www.cafeirresistiblue.co.nz
OPEN contact us now
Find us on Facebook
800 Victoria Street, Hamilton 3204 | 07 839 0886
WE ARE ABLE TO CATER FOR MOST DIETARY REQUIREMENTS
80325
FITNESS JOURNAL NOVEMBER 2016
www.fastlane.kiwi
OPEN 7.30am – 3.00pm Monday to Friday 8.00am – 2.00pm Saturday 20284
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With our salads in hot demand, we are now offering a convenient phone ordering system to pre-order and pick up your favourite menu items!
16 Mill Street, Hamilton
phone: 07 838 2045 southernspicenz@gmail.com www.plus91cafe.co.nz find us on facebook at www.facebook.com/plus91cafe
Order and pick up available Monday – Friday
Centrally located and plenty of parking, come see us for a coffee and treat Perfect for meetings or a quick snack on the go
3 ulster st, hamilton open 7am - 3.30pm monday - sunday
Monday Saturday
INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN, VEGETARIAN, PALEO, LOW CARB & HIGH CARB
80199
20385
Open 7 days, 9am - 4.30pm (Functions also available) 156 Turkington Road, Monavale, Cambridge Signposted from the Cambridge - Te Awamutu Road
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Sizzling summer steak As soon as there is even a hint of summer, men typically leap into action, sprint to the garage and rediscover the barbecue.
T Donna Hay
Perfectly cooked steaks INGREDIENTS 2 x 4cm-thick rump steaks or boneless sirloin steaks (700g) 1 tablespoon extra virgin olive oil 2 cups (600g) rock salt cracked black pepper STEP 1 Rub the steaks with the oil. STEP 2 Spread half the rock salt over a tray, top with the steaks and cover with the remaining salt. Set aside for 20 minutes. STEP 3 Wipe all the salt from the steaks, using paper towel, and sprinkle with pepper. STEP 4 Preheat a char-grill pan or barbecue over high heat. STEP 5 Cook the steaks, turning every 1 minute, for 2–3 minutes each side or until cooked to your liking. STEP 6 Cover gently with aluminium foil and allow to rest for 5 minutes before serving. SERVES 4 TIPS Salting the steaks helps to tenderise the beef and adds to its flavour. Turning the steaks ensures they cook evenly and caramelise on the outside. Slice the cooked steaks thickly and serve with hand-cut chips and mustard.
fitnessjournalwaikato
he great Kiwi steak is a firm favourite over the summer months, and thanks to Donna Hay and her newest book Basics to Brilliance, it is the perfect time to re-educate the steak cooker in your house about the delicious opportunities for creating summer steak meals. Start with the basic perfectly cooked steak and progress to grilled beef skewers with Chimichurri and the ultimate steak sandwich. Summer steak perfection. Enjoy these recipes below from Donna Hay Basics to Brilliance (Harper Collins, $59.99).
Grilled beef skewers
The ultimate
with chimichurri
steak sandwich
INGREDIENTS 1 x quantity uncooked perfectly cooked steaks (see basic recipe)+ chimichurri ½ cup coriander (cilantro) leaves ½ cup flat-leaf parsley leaves ¼ cup oregano leaves 1 long green chilli, chopped 1 clove garlic ¼ cup (60ml) extra virgin olive oil 2 tablespoons red wine vinegar sea salt and cracked black pepper To make the chimichurri, place the coriander, parsley, oregano, chilli, garlic, oil, vinegar, salt and pepper in a small food processor and process until finely chopped and smooth. Set aside. Preheat a char-grill pan or barbecue over high heat. Cut the steaks into 5cm pieces. Thread 2–3 pieces of beef onto each metal skewer. Cook, turning every 1–2 minutes, for 6–8 minutes or until cooked to your liking. Serve with the chimichurri. SERVES 4 NOTE + This recipe begins with uncooked steak – simply prepare the basic recipe until the end of step 3.
INGREDIENTS ¼ cup (60ml) apple cider vinegar 2 tablespoons caster (superfine) sugar ½ teaspoon sea salt flakes 1 red onion, thinly sliced 8 slices sourdough bread, lightly toasted 1/3 cup (90g) tomato relish 8 slices vintage cheddar 1 x quantity perfectly cooked steaks (see basic recipe), thinly sliced 8 cos (romaine) or butter lettuce leaves Place the vinegar, sugar and salt in a medium bowl and stir until the sugar has dissolved. Add the onion and toss to combine. Set aside for 15 minutes to pickle. Spread the sourdough slices with the relish. Top 4 of the slices with the cheddar, steak, onion and lettuce. Sandwich with the remaining sourdough to serve. MAKES 4
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Wintec set to open human performance hub A human performance hub – the first of its kind in Waikato - is set to open at Wintec’s Rotokauri campus next year.
I
t will offer exercise science services to amateur, competitive and professional athletes, as well as those looking to improve their health and wellbeing.
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The hub will be a paid service, giving people access to expert staff and facilities and services such as individually prescribed exercise programmes for people with health issues; sports nutrition and exercise programmes; physiological and biomechanics testing and advice and strength and conditioning assessments. Also on offer will be sports psychology services, food diary analysis and behaviour modification through exercise programmes. The hub will be run by staff within Wintec’s Centre for Sport Science and Human Performance. Wintec’s students studying within the centre will also have the opportunity to gain on-the-job experience. “The Waikato Human Performance Hub has been developed in response to a demand in the region for training, knowledge and expertise in this area,” says Wintec’s Centre for Sport Science and Human Performance director, Greg Smith. “There’s currently limited access to services that allow
FITNESS JOURNAL NOVEMBER 2016
Silver Ferns netballer Laura Langman is a regular user of Wintec’s sport facilities.
“Waikato is the high performance hub of the country. We have huge numbers of athletes at all levels here – fifty percent of our Rio Olympic athletes, for example are from the region.”
Greg Smith people at all levels to improve their performance or benefit from clinical services. “Waikato is the high performance hub of the country. We have huge numbers of
athletes at all levels here – fifty percent of our Rio Olympic athletes, for example are from the region,” he says. “We also have a lot of natural resources like river tracks, cycle ways, bush walks and hiking tracks that encourage physical activity. “Our regional demographics and health statistics, alongside the fact that we have many developing and high-performance athletes in Waikato, is evidence of the need for these types of services to be made available to the public. “Currently, the velodrome caters to a small segment of this population, but it’s targeted at high performance athletes and is over capacity with the increase of elite athletes in the region.” One local athlete who is already making use of Wintec’s facilities and expertise is New Zealand netball player Laura Langman. “I have used Wintec’s Sport Science tutors’ expertise and facilities for a number of years. It has been great to train in an environment that supports my performance goals so well. “I am very pleased to see that Wintec’s staff and students will make the sport science services I have enjoyed available to everyone that wants to achieve their sporting and wellbeing goals,” says Laura. Greg Smith says the hub will focus on two areas to begin with – exercise science and exercise as medicine within a health context. Later, the services will extend into the outdoor recreation and education space which will include services such as short courses for teachers on outdoor activities, equipment hire and corporate team building challenges. ¡
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Celebrating the opening of the CT Scanner at Pacific Radiology
Harnessing Hope: Take control of your life and master depression Jan Marsh, Exisle Publishing, $14.99
P
acific Radiology in Hamilton, previously Medimaging, has introduced a brand new CT scanner at 21 Von Tempsky Street in Hamilton East. The low dose scanner has revolutionary features allowing routine scans to be 75 percent lower dose radiation than standard scanners. The CT scanner is conveniently located in the same building as Pacific Radiology’s MRI, ultrasound, x-ray and bone density machines. The new CT scanner produces the highest resolution images, at the lowest radiation dose possible. A CT scanner is a special type of x-ray which uses multiple fine detectors, rather than just the single one used in x-rays. The scanner rotates around the patient to give a clearer view of what is
MRI
WIN WIN WIN
happening inside the body. CT scans are far more detailed than x-rays and can also produce 3D images, which are well-suited to diagnosing many different diseases and evaluating injuries, including sports injuries. CT scans can also help to detect and prevent bowel cancer with the use of CT colonography. Colorectal cancer is the second most common cause of cancerrelated deaths in New Zealand. Many of these cancers are preventable by the detection and removal of polyps, which if left alone, may become cancerous. The two most common methods of detecting polyps are colonoscopy and CT colonography. Pacific Radiology now offers CT colonography, which is less expensive than standard colonoscopy. It takes less than 30 minutes to complete, does not require anaesthesia, sedation or recovery time. Most people return to their normal activities immediately after the scan. Pacific Radiology also performs a range of interventional procedures across its four branches in Waikato. These procedures include ultrasound and CT guided injections which are done to decrease inflammation and help reduce pain. These procedures are performed by Pacific Radiology’s two experienced radiologists, Dr Kevin Gilbert and newest staff member Dr Yen Chieng. ¡
ULTRASOUND
X-RAY
Depression is an individual journey and a common occurrence in the busy and stressful life many of us lead. Harnessing Hope offers a concise overview of depression and shows how simple lifestyle changes can make a difference. Psychologist Jan Marsh offers hope to anyone grappling with the leaden weight of depression, sharing simple ideas to help improve well-being in body, mind, and spirit. Her practical approach removes the aura of shame and reveals how to understand and counter depression. From case studies to quick tips, it is packed with empowering advice. Whether for yourself or your teenager, workmate, or family member, it is a relatively quick read, and offers an understanding of the many facets of depression. Five case studies are tracked throughout the book, enabling the reader to see how each individual uses these tools to master depression and harness hope in their own lives. This is the ideal resource for people who are often feeling overwhelmed and unable to tackle lengthier, more complex material. ENTER TO WIN yourself a copy of Harnessing Hope. To enter, email your name and address, with Harnessing Hope in the subject line, to win@fitnessjournal.co.nz or enter online at fitnessjournal.co.nz. Entries close November 30 2016.
CT
BONE DENSITY
Pacific Radiology specialise in sports injury imaging and diagnosis. We pride ourselves on friendly, professional service and diagnostic excellence. We provide a walk in service for all x-ray examinations and urgent diagnostic imaging. We operate at four convenient, comfortable and modern locations with parking at the door.
Call Pacific Radiology for an appointment today or visit pacificradiology.com Pembroke Von Tempsky Avalon Cambridge
35 Pembroke Street, Hamilton Lake 21 Von Tempsky Street, Hamilton East 6 Avalon Drive, Hamilton West 14 Dick Street, Cambridge
Freephone: 0800 633 462 Phone: 07 834 0000 Fax: 07 834 0060 Email: hamilton@pacificradiology.com Website: pacificradiology.com
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Photo by Redfern Photography
Melville create Waikato Club Rugby history Melville Rugby Club has created Waikato Club Rugby history by being the first club to win four premier club trophies in a single season.
T
he club are the current holders of the Ron Crawford Memorial Shield – Premier A challenge trophy Waikato wide, the Stag Trophy – Hamilton union club challenge trophy, the Haswell Catley Trophy – preliminary round victors and the Breweries Shield – Premier A club champions.
Melville's successful run began in November last year, when their club sevens side won the Waikato Club Sevens competition in Te Awamutu. Six members from that squad were then picked in the initial Waikato sevens training group. The sevens team then went on to compete in the 2016 Middlesex County Wavell Wakefield Cup in February and were crowned New Zealand champions, after beating Wellington’s Upper Hutt Rams in the final. Melville won the rights to hold the 2017 version of this competition at Melville Rugby club in Waitangi weekend next year. The Melville sevens team have continued their winning form by being the first
THE LES MILLS SPRING SERIES
New Zealand side to win the Byron Bay Sevens tournament in New South Wales in October, beating Nadro Navosa of Fiji in the Men’s A Final. Melville Premier Team completed of their most successful club rugby season by winning the Stag Trophy and Ron Crawford Memorial Shield in round five of the Premier competition and successfully retained it through the remainder of the season. They were awarded the Haswell Catley Trophy for topping the standing at the end of the preliminary round of the club competition. The team then went on to beat Hamilton Old Boys in the final to claim their first Breweries Shield title in 35 years, and claimed their fourth premier club trophy in a single season. Finally the club capped off the season by winning their four nominated awards at the 2016 Gallagher Waikato Rugby
Awards. Tevita Taufui won the Waikato Draught Club player of the year, Nigel Hotham, won the Grassroots Trust Senior Club Coach of the Year for his work with the Melville Premier team. Melville Premiers took out the Vodafone Club Team of the Year and finally Melville Rugby Club won the Waikato Draught Club of the Year. Melville Club president Philip Hassall said “While the sevens and premiers have filled the trophy cabinet, the other teams did very well with the under 85s making a final and Premier B a semi. Our netball girls also played in the premier final. “It was great to receive the Waikato Draught Club of the year award as the whole club is recognised our coaches, managers, physio, grounds staff, juniors, volunteers, committees and sponsors need to take credit for that one.” ¡
The Les Mills Spring Series
N E W L I M I T E D E D I T I O N V I N YA S A Y O G A C L A S S
Head into Les Mills Hamilton and grab two FREE class passes today *
Eight-week mind-body special
I
8 WEEKS ONLY 3 OCTOBER – 27 NOVEMBER 2016 CHECK OUT THE TIMETABLE FOR CLASS TIMES
lesmills.co.nz/springseries
*
36
Terms & Conditions: Valid at Les Mills Hamilton only. Les Mills has the right to refuse entry based on minimum age (15), health and safety. Offer not available to current members. Offer only open to NZ residents. Passes must be redeemed by 27 November 2016.
FITNESS JOURNAL NOVEMBER 2016
ntroducing The Les Mills Spring Series - a limited edition range of three mind-body classes. Now part of Les Mills Hamilton’s group fitness timetable, these classes are designed to help reduce stress and deliver calm, with deep focus on movement and breathing. Les Mills’ members can try one or all three classes at no additional charge, or non-members can try two classes for free*.
Barre
The Les Mills Spring Series is on for eight weeks only – from Monday, October 3 to Sunday, November 27, 2016.
Class times and programme availability varies, so please check out the timetable. www.lesmills.co.nz/springseries
Vinyasa yoga
An exquisite 45-minute cutting-edge class. You will be guided through sequences combining strong athletic poses (Yang) with deep stretching (Yin), set to inspirational music to lift your experience.
A dynamic 30 minute class using body weight exercises and light hand weights to strengthen, sculpt and tone the entire body. Note: no actual barre is used in this class.
Mindfulness
15 minutes of simple, guided meditation to improve your concentration and productivity for more space and time to not only live, but thrive.
*Terms & Conditions: Valid at Les Mills Hamilton only. Les Mills has the right to refuse entry based on minimum age (15), health and safety. Offer not available to current members. Offer only open to NZ residents. Passes must be redeemed by 27 November 2016.
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Move for men’s health this Movember
For the past 10 years, Movember has been synonymous with the mo. While the iconic moustache is still a symbol of Movember, this year the foundation is encouraging people to MOVE.
“
While we’ll always be about the moustache, now there’s more than one way to champion men’s health in Movember. “For Mo Sistas, MOVE is a way to do something tangible in the name of men’s health, and for Mo Bros it’s a new challenge. Grow your Mo, MOVE, or take things to the next level and do both.” Sign up at movember.com to set yourself a MOVE challenge. How you MOVE is up to you. Test yourself, set goals, break personal records and commit to a month of MOVE-ing. Movember wants to encourage people to be brave and ambitious, push boundaries and support Kiwi men in living healthier lives, both mentally and physically. Being active is one of the best things you can do for your health. Too many of us spend far too long sitting in front of a computer, a TV, or in transit. Our bodies weren’t designed to sit for that long and studies show that all this
sitting is taking a major toll on our health – sitting has become the new smoking.
"Be brave and ambitious, push boundaries and support Kiwi men in living healthier lives, both mentally and physically."
for mild to moderate depression. Consultant Urologist and New Zealand project lead of the Movember Foundation funded Prostate Cancer Outcomes registry (PCOR-ANZ) Stephen Mark says, “there is no doubt that being physically active is one of the best preventive tools for not only prostate cancer but all cancers, it is also hugely beneficial for a person who is about to undergo cancer treatment to be as fit as possible, this will increase their chance of a great outcome and a more successful recovery” This Movember, tune into dedicated MOVE station on Pandora, featuring some of Maz Quinn, Brodie Retallick, Jay Reeve and Ed Dawkins' favourite
tunes to MOVE to. If you're Auckland-based, join MOVE ambassadors Lydia O'Donnell and Richie Hardcore at their running group “One Step” - kicking off on October 31 at Victoria Park. “We all know that exercise is good for us, but MOVE isn’t just about fitness. It’s about shaking up the routine, trying something new, challenging yourself and getting your mates involved. We want people to MOVE in Movember but then keep that going past the month as well, creating a positive lifestyle change that is going to have a real impact on men’s health within this country” says Robert Dunne, country manager for Movember New Zealand. ¡
How to join the movement 1. Sign up at movember.com and join the movement. 2. Make your MOVE challenge for the month
The good news – moving on a regular basis can reduce your risk of heart disease, diabetes, and cancer by up to 50 percent and lower your risk of early death by up to 30 percent. It’s also one of the best ways to stay mentally healthy and one of the best treatments
3. Challenge your friends to match your MOVEs. 4. Share updates throughout the month. 5. Raise vital funds for men’s health initiatives. To register to participate in Movember or for more inspiration, visit movember.com
Hamilton Radiology
Offering unparalleled care and expertise With the latest medical imaging equipment and a highly Hamilton Radiology is the Waikato’s largest private medical imaging facility. trained, experienced team of technical staff and 14 local radiologists, we offer an unparalleled standard of care and expertise.
Appointments are essential for Ultrasound and CT: Please phone our freephone 0800 426 723 No appointments needed for plain x-ray films, all referrals accepted. After hours appointments available on Tuesday evenings.
11669
Hamilton Radiology.co.nz
Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
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You don’t have to be great to get started, you have to start to be great.
Naturally Healthy Health Stores and Clinics
• Frans van de Weerd: physiotherapy (acc reg) • Homeopathy • Fertility • Cranio sacral therapy • Bowen therapy • Food Sensitivity testing • Massage therapy • Naturopathy • Hypnotherapy • Facials • Instore tastings: herbal teas; superfoods etc • aromatherapy; bach flowers and herbal remedies blending • In store displays and education • Knowledgeable staff • Professional therapeutic ranges
• Mobile Personal Training • Sport Specific Strength and Conditioning
Naturally HealtHy
• Nutrition analysis and strategies
106 London Street, Hamilton Central - Parking on site Ph 07 958 3845
• Small group training
Hours:
8am– 6pm Monday to Thursday 8am– 7pm Friday, 9am– 5pm Saturday
Naturally HealtHy
419 Grey Street, Hamilton East Ph 07 958 3846
Hours:
9am-5pm Monday to Friday, 9am-1pm Saturday
/naturallyhealthynz
11835
www.naturallyhealthy.co.nz
www.naturallyhealthy.co.nz
Yoga for Athletes & Everyone Balance Yoga offers yoga classes for all types of bodies. You don’t need to be an athlete, and you don’t need to be flexible. Come and try yoga with our experienced, professional teachers can discover how yoga can help you move better, stretch better and breathe better. Classes six days a week. Why should athletes do yoga? • Develop and maintain muscular balance
• Reduce your chance of injury • Mindfully stretch out your tight spots • Improve your range of motion, coordination and core strength • Develop body awareness and mental focus
• Faster, more effective recovery
Coming to you monthly in print edition and online at
www.bopbusinessnews.co.nz
20272
For class timetable and full details visit www.balanceyoga.co.nz or contact Sarah 027 287 3444
Bay of plenty THE REGION’S BUSINESS VOICE
www.facebook.com/bopbusinessnews
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FITNESS JOURNAL NOVEMBER 2016
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HEALTHY LIFE STARTS HERE...
Locally sourced fresh fruit and vegetables available right in the heart of Frankton Real fruit ice-cream Strawberries Blueberries Raspberries and more.
Open 7 days Find us at 160 Commerce St Frankton, Hamilton
80420
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FITNESS JOURNAL NOVEMBER 2016
facebook.com/frankton-fresh Franktonfresh@gmail.com P: 07 847 7300
www.fitnessjournal.co.nz